Nicole
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Hi Judith,
There are 5 workouts on the plan. Are you working out every single day for a week and a half without taking a break? Is there anyway you can split your rest days? Ie Wednesday and Saturday? It is important to listen to your body and if you are super sore, you may need that rest day.
Check your inbox, I just sent you my tips for soreness 🙂
As far as cardio, I always do it first thing in the morning so that I don’t have weights and cardio to do later at the same time.No problem 🙂
The post workout shake is included in the total macros (5 meals AND the post workout shake). If you do not have a weight workout, the post workout shake is eliminated from that day and your total macros will be lower.
Even if you weight train before bed, still have the banana in your post workout meal.
Why would you have 50g protein in one meal? All of the meals on the plan are 30g on average.Hey ladies-
The hunger could be because you are training harder, upping the intensity of your cardio and not eating as many foods that have a lot of water/fiber in them- ie fruits and veggies. I would try to stick it out a little longer since it hasn’t been a full week yet. If it is just hunger (unsatisfied) that is ok- if your stomach is growling and you cannot focus and are light headed with zero strength, that is completely different.
When at a deficit and trying to lose as much bodyfat as possible in 30 days- it is not easy! There will be times when you are a hungry. Believe me, I know how that feels from prepping for the Olympia. Let us know here if you are really struggling- the last thing I want is to have you binge eat.Heather- Email [email protected] and we can help you there.
Remember that there are a lot of factors that contribute to weight- which is why we don’t use that as our only means of progress. Soreness, your cycle, sickness, lack of sleep, change in nutrition etc can all cause water retention. Do not let that deter you- you are only 5 days in! You are literally just starting.
The best thing to do is stick with the diet if you have to take a day off. Going way off the reservation will cause you to take many steps back. Focus on rest, hydration and relaxation. Wash your hands as much as possible and drink some hot tea 🙂 I hope you feel better fast!Awesome to hear Jaimee!! Keep up the great work!
Try making protein pancakes the night before. Mix the oats and egg whites with Stevia and Cinnamon and cook like a pancake. You can keep it in the fridge and eat it on the way 🙂
The food may take a few days to get used to. Do your best ladies!
So happy to hear this Krista!! Keep up the good work!
For this program, I recommend using a whey isolate. You can see all of my recommendations on the supplement page here:
https://nicolewilkins.com/30-day-transformation-challenge/supplements/OptiWoman is good.
They are virtually the same 🙂 Yes regular stevia is fine.
Depending on how you were eating prior to this challenge will depend on how long it will take your body to adjust. A banana is high glycemic and fast digesting so it won’t fill you up for long. The hardest part for vegetarians is meeting the protein numbers, so try to make that your #1 priority.
With this program, I do not recommend protein bars. Most of them have a lot of sugar or fat and personally I feel it is best to stick with real foods- less artificial ingredients and fillers.
This is ok if that is what you have to do, however 3 protein shakes a day is quite a lot. You could make hard boiled eggs which may be a little faster or sneak to the bathroom to eat lol
Hi Sarah,
I would recommend eating your meals every 2-3 hrs through the night starting with the time you eat meal 1.Relaxed photos are totally fine 🙂
It isn’t on a particular day- it is every day! The more you post and the more you use the hashtags, the greater your chance of winning 🙂 We will announce the winners on Saturday each week.
It is working on our end. Try restarting your computer, or log off and log back on and refresh your browser to see if that works.
Yes that is the correct machine. If it is too far from the barbells, you can do a row where you lay on your stomach on an incline bench and pull the dumbbells up toward your sides.
Space out each meal (I am counting the post workout shake as a meal) 2-3hrs apart. So if you eat prior to training, eat 3hrs after that meal.
Lori- If you eat two meals together you may be finished with all of your meals early in the day, but if that helps you stay on track, I have no issues with that. It is more important to meet the totals at the end of the day.
Correct! It is MUCH more accurate to weigh out all of your foods instead of using measuring cups. 40g measured equals 1/2c dry
Michelle, if you can screenshot your MFP we can take a look and see what you are doing wrong.
Amy, the macros do include the post workout shake, but you should not be over that much. I would screenshot the entire day and post it here so we can see what is going on.
You can sub any of the fats on the list for an avocado. 10 almonds, one whole egg with yolk, 1tsp nut butter.